Vigor CrossFit WOD 11.20.2015

Wes Kohler

Warm up
4minute Amrap
4 10m shuttles
4 Jump Squats
4 Burpees

Line work

Strength
Deadlift
Warm up to 60%
Then 5×5 at 60%

WOD
Fran
21-15-9
Thrusters 95/65
Pullups

.

3×10 Reverse hypers
3×10 GHD situps

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